Linden, sorry I missed your post... I wasn't ignoring you, it seems the Exercise thread disappears from the front page pretty fast these days... yes, it really is nice to see some solid evidence in the news... I hope to find out more about this study...

I'm afraid I haven't been exercising, before breakfast or after, for about a month... I'm not sure where I lost my motivation... but yesterday, I purchased 2 new yoga DVDs & am planning to start using them daily as soon as I get over this darned cold... I watched them last night & they look like quite a workout... so for the time being, I'm gonna drop my (formerly) daily cardio... I'll still do kettlebells 3 times a week... then maybe after a few weeks, I'll add the cardio back in... I'm hoping I won't burn out on that routine...

hugs :hug:

Originally Posted by deinekatze:
NOW, here is WHY IP wants you to stay in the LOWER end of your HR

Healthy Heart Zone

* This zone is 50 to 60% of your maximum heart rate. This is an easy and comfortable zone to exercise in.
* You will be able to carry on a full conversation in this zone, although you may be breathing a little heavier than usual.
* Walkers are often in this zone unless they press themselves to walk faster. Fitness walkers may alternate days of walking in this zone with days of exercising in the higher heart rate zones, to give a recovery/easy day.
* Your workout in this zone is less intense and won't give the most cardiorespiratory training benefits. But studies have shown that it works to help decrease body fat, blood pressure and cholesterol.
* In this zone, the body derives it energy by burning 10% carbohydrates, 5% protein and 85% fat.
* Healthy Heart Walking Workout

Fitness Zone

* This zone is from 60 to 70% of your maximum heart rate.
* You will be breathing heavier but will still be able to speak in short sentences.
* You burn more calories per minute than in the healthy heart zone because the exercise is a little more intense - you are going faster and therefore covering more distance. The calories burned depend on the distance you cover and your weight more than any other factors.
* In this zone, your body fuels itself with 85% fat, 5% protein, and 10% carbohydrate.
* You get the same health benefits and fat-burning benefits as the healthy heart zone.
* Fat-Burning Walking Workout

Thanks for this information, it is really appreciated.

1) What is the optimal length of time at the 60-70% of max heart rate?

2) Would High Intensity Interval Training (HIIT) for 25-30 minutes exceed that? My guess would be yes, but your thoughts?

I like the HIIT because it fits really well for my schedule. Also, it is said to continue to burn fat more effectively post work out than cardio.

Okay, it's a new year & a new commitment for me... it's been at least a month since I exercised regularly, but today that changes... back to kettlebelling & yoga... I've managed to keep losing inches due to my diet, but now I'm just flabby... omg, I hate the way that looks!.. I haven't decided when to add cardio back in, so I'll just play that by ear... I'm pretty sure most of my exercise success last year came from my kettlebell workouts... I'm ready to see some of that again...

So, I'm starting out today with a routine of 2-arm swings, 1-arm swings, thrusters, triceps extensions, snatches, overhead presses, curls, & halos with the 15# KB... not too many of each, but enough I'll be able to feel it... then after a few days, increase reps & start using the 25# for swings... & back to my easy yoga for the first week, then go to the new tougher routine next week...

I should be lean & mean in no time!..

Douger963, I wish I knew the answers to your questions... hopefully, Elizabeth will drop in soon with more of her excellent advice...

hugs :hug:

I am on third day of IP.

Typically, I do 2 strength-interval training sessions with a trainer, 1-2 Pilates sessions, 1-2 cardio sessions and mix up the last with a walk, Barre, hula hoop or such.

My first day, I did a Pilates session. My second, I basically laid around with a book all day. Today, I am hoping I feel up to a Pilates or Barre session. I meet with my trainer on the 5th day.

My coach is a fellow Pilates teacher and Personal Trainer so she hasn't warned me off exercise. On days when I have more strenuous exercise ( trainer), I plan on having a bar in addition to my 3 pkts. I also plan on backing up my cardio until out of Phase 1.

I am concerned about too much exercise causing muscle wasting. My goal with IP is to improve my fat to muscle ratio. The last thing I want is to lose weight but see my fat mass increase.

Originally Posted by Carolyn Pilates:
Typically, I do 2 strength-interval training sessions with a trainer, 1-2 Pilates sessions, 1-2 cardio sessions and mix up the last with a walk, Barre, hula hoop or such. ...

My coach is a fellow Pilates teacher and Personal Trainer so she hasn't warned me off exercise. On days when I have more strenuous exercise ( trainer), I plan on having a bar in addition to my 3 pkts. I also plan on backing up my cardio until out of Phase 1.

I am concerned about too much exercise causing muscle wasting. My goal with IP is to improve my fat to muscle ratio. The last thing I want is to lose weight but see my fat mass increase.

What's your height and current weight? (127?) Does your coach have information about an athletic Ideal Protein protocol?

Anything I've seen about maintaining lean mass while working out intensely (as you are) says to eat at least .75 -1.0 gram of protein per pound of lean body mass every day.

If you are 127 lbs and let's say 30% body fat, you've got 38.1 pounds of fat and 88.9 lbs lean body mass. To meet the requirement of .75 - 1 g protein per pound LBM, you'd need 67 - 89 grams of protein to protect your LBM.

I'd work to get the higher level first (4 packets + meat/poultry/fish serving daily) and then taper down slowly to discover what's the best level for your body. Also remember that much of the benefit of a workout comes in the recovery period when your body is rebuilding the muscle, so your protein needs don't decrease on the days you don't work out.

Svelting,

Karen, the coach, has not mentioned the athletic ideal protocol. You are right, 1 gm protein per lb is ideal. I'm 127 with 18-19% body fat...goal is 16%. I will follow up on the IP athletic program.

I have been stalled at the current body fat rate almost a year now. This is despite adding high intensity training, jogging, plyometrics, etc. I began improving my body composition after learning I have osteopenia...despite my work in the fitness biz.

For me, weight loss isn't as much as an issue (5'6", 127lb) as is body composition, blood sugar (93, a healthier number is 80) and cholesterol (high triglycerides, 253). i also am a IP buddy for my daughter, whose goal is 60lbs.

I will add the fourth packet as you suggest. It would be nice to be able to keep my current fitness level and break my fat loss plateau.

Thanks so much for your advice.

Originally Posted by Carolyn Pilates:
Karen, the coach, has not mentioned the athletic ideal protocol. You are right, 1 gm protein per lb is ideal. I'm 127 with 18-19% body fat...goal is 16%. I will follow up on the IP athletic program.

I have been stalled at the current body fat rate almost a year now. This is despite adding high intensity training, jogging, plyometrics, etc. I began improving my body composition after learning I have osteopenia...despite my work in the fitness biz.

For me, weight loss isn't as much as an issue (5'6", 127lb) as is body composition, blood sugar (93, a healthier number is 80) and cholesterol (high triglycerides, 253). i also am a IP buddy for my daughter, whose goal is 60lbs.

I will add the fourth packet as you suggest. It would be nice to be able to keep my current fitness level and break my fat loss plateau.

So, 104 lbs LBM means 104 g protein/day; consider increasing your protein intake from my previous post!

I did look at the pic you've uploaded on your profile -- you're in GREAT SHAPE! I wonder about the appropriateness of IP for you and your goals. I'm not an IP coach, trainer, or any form of medical professional, just an opinionated broad! 18% is generally accepted as the low end of healthy for women non-athletes. And your body seems to agree. :) :hug:

Why do you want to be at 16% BF? Would you consider investigating whether it would be easier for you to reach that by increasing your muscle mass rather than focusing solely on decreasing your body fat?

High triglycerides are commonly caused by high carbohydrate intake. Your blood sugar levels are higher than you'd like -- also most commonly caused by high carb diet. If you're concerned about your triglycerides and blood sugars, have you tried managing your carbs to below 100 g/day for 3-6 months? It's fairly easy to do if you don't eat grains and legumes, and for fruit (if you're having it) stick to lower carb, lower glucose items such as berries. The most important thing with blood lipid levels is triglycerides, and the ratios of total-to-HDL, LDL-to-HDL, and triglycerides-to-HDL.

As for the osteopenia, you might want to investigate supplementation with magnesium, vitamin D3 (cholecalciferol), vitamin K2. The vitamin D3 will help increase your HDL as well. IMO a great resource for you would be Perfect Health Diet and/or New Rules of Lifting for Women.

Originally Posted by I'm svelting!:
So, 104 lbs LBM means 104 g protein/day; consider increasing your protein intake from my previous post!
.

From one opinionated broad to another, what's LBM. I'm sure it's right under my nose, but I can't see it, cross-eyed or otherwise. And it's so good to see you (either way). :D

Originally Posted by Linden:
From one opinionated broad to another, what's LBM. I'm sure it's right under my nose, but I can't see it, cross-eyed or otherwise. And it's so good to see you (either way). :D

My bet is on "lean body mass". Body weight minus body fat (or what all the bones, muscle & water weigh).

Originally Posted by Mrs Diettrich:
My bet is on "lean body mass". Body weight minus body fat (or what all the bones, muscle & water weigh).

I'll bet you're right (And don't I wish it were right under my nose?

I get bored easily but spinning used to be my favourite - just hard to get to classes so have my own bike in the basement to which I do interval training.

Also like Jillian's 30 day shred, wii fit and anything that keeps my interest - free weights and a stability ball are good too.

Originally Posted by Linden:
From one opinionated broad to another, what's LBM. I'm sure it's right under my nose, but I can't see it, cross-eyed or otherwise. And it's so good to see you (either way). :D

Nice to see you! (and nice to be seen!)

Originally Posted by Mrs Diettrich:
My bet is on "lean body mass". Body weight minus body fat (or what all the bones, muscle & water weigh).

:yes: :cp: Mrs Dietrich wins! :gift: LBM = lean body mass

Originally Posted by I'm svelting!:
So, 104 lbs LBM means 104 g protein/day; consider increasing your protein intake from my previous post!

I did look at the pic you've uploaded on your profile -- you're in GREAT SHAPE! I wonder about the appropriateness of IP for you and your goals. I'm not an IP coach, trainer, or any form of medical professional, just an opinionated broad! 18% is generally accepted as the low end of healthy for women non-athletes. And your body seems to agree. :) :hug:

Why do you want to be at 16% BF? Would you consider investigating whether it would be easier for you to reach that by increasing your muscle mass rather than focusing solely on decreasing your body fat?

High triglycerides are commonly caused by high carbohydrate intake. Your blood sugar levels are higher than you'd like -- also most commonly caused by high carb diet. If you're concerned about your triglycerides and blood sugars, have you tried managing your carbs to below 100 g/day for 3-6 months? It's fairly easy to do if you don't eat grains and legumes, and for fruit (if you're having it) stick to lower carb, lower glucose items such as berries. The most important thing with blood lipid levels is triglycerides, and the ratios of total-to-HDL, LDL-to-HDL, and triglycerides-to-HDL.

As for the osteopenia, you might want to investigate supplementation with magnesium, vitamin D3 (cholecalciferol), vitamin K2. The vitamin D3 will help increase your HDL as well. IMO a great resource for you would be Perfect Health Diet and/or New Rules of Lifting for Women.

Amen I'm Svelting. 18% body fat......when I am happy that mine dropped to 30! Perhaps not alot of support on this forum when already in such good shape. ;)

Originally Posted by :
Perhaps not alot of support on this forum when already in such good shape.

.

Thank for your input, I'm Svelting. I will work with my coach on the 104 grams of protein. I have been focusing on building mass, not just losing fat. And the recommendations for a lower carb diet for 3-6 mos are a godsend. I clearly see now from Dr. Chanh's work that my diet has been high in complex carbs, which still elevate insulin.

Regarding "not alot of support on this forum when already in such good shape", How unfortunate.

I am motivated to do the IP diet, despite its not being the ideal protocol for me, because of several factors.

#1 is that my mother died at 47 from a heart attack after losing 180 lbs. As you suspect, her weight loss was fat and muscle loss and she died from it. This devastating experience prompted me to get healthy and prevent cardiac disease.

#2 is that my daughter, 28, is struggling with weight just like my mother. I have joined her on IP as her support buddy. Our hope is that she can reduce her weight, then stabilize, in a way that protects her heart.

#3 is that I work with overweight to obese clients. I am often asked for recommendations about nutrition and diet. I want to experience IP so I can provide an informed opinion. While I cannot speak to the effort it takes to lose multiples of ten in weight, I will be able to help with strategies for maintaining motivation, shopping, preparing meals, etc. And I will be beside my daughter step by step and will be able to relay her experience, as well as those on this forum, in order to help my clients see this through.

My personal goal is to move beyond a healthy status for women to an athletic status at the same age as my mom passed away, something I never thought possible. I want to break the resignation to obesity that resides in my cousins, my nieces and my daughter and see them live to their 5th decade and beyond. I think Ideal Protein can help.

The pursuit of lives lived in good health and longevity is what unites us, no matter what our current circumstances, weight or shape.

Originally Posted by :
Regarding "not alot of support on this forum when already in such good shape", How unfortunate.

I hope you realize it wasn't me who said this. :hug: People will support you. We'll hardly have time to get to know you given how short your IP tour will be!

And :hug: to you too, ladyvrod. My comments set up your reply, and I'm sorry about that.

Originally Posted by Carolyn Pilates:
.
I am motivated to do the IP diet, despite its not being the ideal protocol for me, because of several factors.

#1 is that my mother died at 47 from a heart attack after losing 180 lbs. As you suspect, her weight loss was fat and muscle loss and she died from it. This devastating experience prompted me to get healthy and prevent cardiac disease.

#2 is that my daughter, 28, is struggling with weight just like my mother. I have joined her on IP as her support buddy. Our hope is that she can reduce her weight, then stabilize, in a way that protects her heart.

#3 is that I work with overweight to obese clients. I am often asked for recommendations about nutrition and diet. I want to experience IP so I can provide an informed opinion. While I cannot speak to the effort it takes to lose multiples of ten in weight, I will be able to help with strategies for maintaining motivation, shopping, preparing meals, etc. And I will be beside my daughter step by step and will be able to relay her experience, as well as those on this forum, in order to help my clients see this through.

My personal goal is to move beyond a healthy status for women to an athletic status at the same age as my mom passed away, something I never thought possible. I want to break the resignation to obesity that resides in my cousins, my nieces and my daughter and see them live to their 5th decade and beyond. I think Ideal Protein can help.

The pursuit of lives lived in good health and longevity is what unites us, no matter what our current circumstances, weight or shape.

You're welcome for the recommendations. Following Ideal Protein was the start of quite an education for me, and it sounds as if it will be that for you.

Losing your mother when you both were young women after her efforts to improve her health must have been heart-wrenching. Working hard to maximize your own health is a brilliant response to such a loss.

Your love and support for your daughter are touching and inspiring. There are so many ways you can support your daughter while she's on the program.

About the client-coach thing: I think about one coach I met who lost 9 lbs on IP. Maybe they were 9 lbs she really needed to lose; she probably feels a lot better about herself and her body. It's hard for someone who's fat and looking uphill at a steep and possibly grueling trek through 3, 6, or 12 months on Phase 1 to think that what you faced and did for 3-4 weeks takes the same kind of lifestyle change. Regrettably, although I get that we did the same work, I still think "big whoop! she did the program for 3-4 weeks." I hope that your clients are more open and sympathetic, and less judgmental than I am. :o Again there are many ways you can support your clients. The most sympathetic, kind, thoughtful doctor I had for female issues was a man ... I'm pretty certain he never had a pelvic exam involving a speculum!

Here's why I would encourage you to reconsider IP: On Phase 1 the total caloric intake is 700-800 calories. It is quite a shock to the system but it's the the kick in the pants that many of us "fat chicks" need(ed) to get going. To get to 16% body fat you would have to lose 4 lbs. The body shock of Phase 1 seems drastic for what you're out to achieve. There are far more gentle and equally effective ways of improving your blood lipid profile (to reduce your cardiovascular risk) and they wouldn't require you to consume processed, artificially sweetened products, which you were questioning.

Thank you for your clear, intelligent reply to my questions. I was (and still am a little) concerned about how appropriate the program is for you. AND that's for you to decide, not me! Now that I've thoroughly derailed the exercise thread with non-exercise chatter, I should invite you to join people in the daily chat!